Singapore triathlete and national record holder Ben Khoo talks us through the benefits of sports supplementation, why they are needed beyond natural foods for endurance athletes and the science behind Live Long Long
As we age, the demands on our bodies change. For endurance athletes, the ability to push through long hours of training or race day intensity becomes harder as we age.
The recovery times increase, energy dips, and the effects of wear-and-tear on muscles and joints become more pronounced. But recently there's a growing area of interest in sports science that could be the key to unlocking the next level of performance for older athletes: NMN (Nicotinamide Mononucleotide) and NAD+ (Nicotinamide Adenine Dinucleotide).
These compounds are making waves as powerful allies in the fight against the physical effects of aging and fatigue.
While NMN supplements are not entirely new they are generally rather pricey, and Singapore triathlete and national IRONMAN record holder Ben Khoo recognises that there is still an existing gap on how it is catered for athletes and sports performance, the reason behind him founding local sports supplement brand Live Long Long.
Ben shares with SportPlus.sg readers on The Athletes' Voice podcast: "I was running and cycling against much younger athletes and I realised I no longer had the explosive power I used to. We got off the bike and the younger athletes would just sprint off while I needed a kilometre to warm-up the legs before I could hit my goal pace. So it wasn't a lack of fitness but a lack of explosivity which you lose with age."
He added: "I realised if it was going to be like this, I would need to find a solution otherwise I would no longer be competitive as an athlete. That's when I came across NMN, which is a supplement used by bio hackers. I looked through the World Anti Doping Agency (WADA) list of banned substances and saw that it is not a banned substance." "It has great benefits, so how come no one was taking it? It boils down to just a lack of awareness."
The Aging Dilemma: Declining Energy and Endurance
Ben is not alone in battling age as an endurance athlete with studies showing that with a global population that is ageing, many athletes are competing well into their 30s, 40s and 50s. But to understand the importance of NMN in how it helps athletes we first need to know what NAD+ is. NAD+ is a coenzyme found in every cell of our body, responsible for facilitating essential processes like cellular energy production, DNA repair, and mitochondrial health. As we get older, our levels of NAD+ naturally decline, which in turn impacts our stamina, energy production, and recovery ability — all key factors for endurance athletes.
This drop in NAD+ is linked to fatigue, muscle decline, and slower recovery, all of which make the demands of training and competition harder to meet.
Enter NMN, a precursor to NAD+. Research has shown that supplementing with NMN can boost NAD+ levels, improving mitochondrial function and energy production. For aging athletes, this could mean better endurance, faster recovery, and reduced muscle degeneration over time. The potential for NMN and NAD+ to reverse some of the negative effects of aging is now being explored as part of a broader strategy to extend athletic longevity and performance.
How NMN and NAD+ Work: The Science Behind the Boost
So, why is NAD+ so important for endurance athletes? NAD+ plays a vital role in converting food into energy, a process that fuels everything from long runs to cycling marathons. It's also involved in muscle function, cellular repair, and maintaining the integrity of our DNA. Without sufficient NAD+, the body struggles to generate the energy required for sustained athletic performance.
As we age, NAD+ levels naturally decline, which contributes to diminished stamina and slower recovery times. This can be particularly frustrating for older athletes who feel their endurance and performance waning as the years go by. But research shows that by increasing NAD+ levels, through supplements like NMN, we can support the body’s energy production, reduce fatigue, and improve muscle function.
"I took NMN and found it really effective, it even helped me break the Singapore IRONMAN record in 2023. So after that I thought why don't everyone take it? That's when I decided to start Live Long Long and go direct to customer, to provide it at an accessible price as it is usually really expensive," shared Ben.
NMN and NAD+ in Action for Older Athletes
For older athletes, the benefits of NMN supplementation are substantial. Not only does NMN work to elevate NAD+ levels, but it also improves mitochondrial efficiency, helping the body produce more energy for longer periods. Athletes who incorporate NMN into their routines often experience better endurance, quicker recovery, and overall improved performance.
But why should we consider supplements instead of trying to get the necessary nutrients from natural foods?
Ben shares: "We can't produce enough NAD in our body as we age, we have to consume 100kg of broccoli a day to raise the NAD levels sufficiently in our bodies - to put things into context."
In addition to supplementation however, it is true that several foods naturally contain compounds that support NAD+ production. For example, niacin (Vitamin B3) and tryptophan, both precursors to NAD+, can be found in foods like chicken, salmon, turkey, mushrooms, and peanuts. These can help maintain NAD+ levels naturally, though for athletes with more demanding performance goals, supplementation may provide more direct and impactful results.
Boosting NAD+ Through Natural Foods in our Diet: What to Eat
To support NAD+ levels and overall endurance, older athletes can focus on several key nutritional strategies:
NMN-Rich Foods: While NMN is available as a supplement, you can also find trace amounts of NMN in foods such as edamame, broccoli, cabbage, and avocados. These foods can complement a diet aimed at maintaining high NAD+ levels.
NAD+ Precursors: Niacin (B3), found in foods like turkey, chicken, salmon, and mushrooms, plays a critical role in NAD+ production. Similarly, tryptophan, an amino acid found in eggs, cheese, and chicken, is another important precursor to NAD+.
Polyphenol-Rich Foods: Berries, dark chocolate, and green tea contain antioxidants and polyphenols that activate the pathways that boost NAD+ levels, helping to combat the oxidative stress that can come with intense training.
CoQ10 for Mitochondrial Health: Foods like fatty fish, organ meats, and spinach are rich in CoQ10, an antioxidant that supports mitochondrial function and works well alongside NMN to enhance endurance and reduce fatigue.
Hydration, Sleep, and Recovery
No matter how good your nutrition is, hydration and rest remain the cornerstones of athletic recovery, particularly as we age. Dehydration can impede the body’s ability to utilize NAD+ for energy production. Similarly, poor sleep negatively impacts NAD+ levels, making recovery more difficult. Older athletes should focus on maintaining hydration and establishing a solid sleep routine to ensure their bodies are primed for recovery.
When it comes to post-workout recovery, be sure to replenish with a combination of protein, carbohydrates, and antioxidants to fuel muscle repair and reduce inflammation. This recovery phase is where NAD+ boosting nutrients can have a significant impact, accelerating recovery and preventing excessive fatigue.
The Future of Endurance and Aging Athletes
As the understanding of NMN and NAD+ continues to evolve, more endurance athletes are beginning to embrace their potential to improve performance and prolong athletic longevity. While these compounds are not a cure-all, incorporating NMN into your routine — alongside a healthy diet and consistent training regimen — could help older athletes continue to excel in their sports.
Incorporating NMN and NAD+ into your diet and training routine is more than just a trend; it's part of a larger effort to ensure athletes of all ages can continue doing what they love for as long as possible. So, whether you're an aging marathoner, cyclist, or triathlete, adding NMN and NAD+ support into your nutrition plan could be the game-changer you’ve been looking for.
By investing in your body's energy production and recovery with the right nutrition, you can help unlock the full potential of your endurance training and keep pushing boundaries, no matter your age.
For endurance athletes looking to boost your NAD+ levels, fuel your passion, and keep going further you may wish to consider Live Long Long sports supplement founded by Ben Khoo — because age is just a number when it comes to endurance. To find out more visit https://www.livelonglong.life/ #NutritionTips #SportsNutrition #Training